Warning against joint injury during exercise in fall
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By Song Sang-ho
The wind is quite cool and breezy these days. More and more people are starting to play sports after work and plan outdoor activities during their weekends. While the autumn season is responsible for more people getting out and being active, doing excessive exercise can actually be harmful on a person’s joints.
Walking and running are perhaps the easiest aerobic exercise people can
do. Many people run along the Han River or even around their neighbor. Long-distance runners also look forward to fall as September and October hosts several marathons held around the country.
Marathons are one of the most well-known activities, working out the whole body that enhances a person’s heart, and lungs while preventing obesity and osteoporosis. However, the 42 km run requires high level of stamina, so participants who do not prepare for the event can easily suffer injuries.
Many people try to challenge themselves by completing the marathon, but beginners will most likely end up in a hospital doing so without little or no preparation.
The most common injury for novice marathoners is ankle sprains. It is caused by the partial damage of three ligaments around the condyle, the round area at the end of a bone. Notable symptoms of a damaged condyle include pain when raising one’s toes and swelling around the bone.
To combat this, it is helpful to put ice around the sprained area and tighten it with a bandage to suppress edema, a form of swelling. Even if the pain disappears temporarily after placing cold packs on the swelled areas, patients must visit the hospital for correct diagnosis in order to prevent further damage or relapse.
These safety tips do not just apply to beginning marathoners, however, as injury is a risk even to veterans. Marathon lovers must be careful of a common knee injury in sports called meniscus tear. When running, more than twice as much pressure is applied on your knees than walking. By exerting too much pressure on the knees, this can damage cartilage that acts as a cushion for the knees.
When the damage is more serious, it can cause knee pain, swelling, and, in the acute case, blood can accumulate in the knee joint. If you feel your knees are sprained when walking or experience severe pain when bending and stretching the knees, you should suspect that you may have cartilaginous plate damage.
When the cartilaginous plate is damaged, immediate treatment can minimize the aftereffect. The cartilaginous plate does not easily heal naturally once it is damaged, so it’s best to rest your knees and slowly walk it off during the recovery phase.
If the joint is damaged further and left untreated, you will endure even more pain when running and could lead to some serious consequences down the road, such as secondary damage to the cartilage, which is a major cause of premature degenerative arthritis. If the damage is severe, surgical treatment using arthroscopy is needed.
But marathons are not the only form of exercise to enjoy this fall.
I often recommend walking to my patients. Walking is a very effective way to alleviate pain and strengthen muscle for arthritis patients. Also, once you learn how to properly walk, it has much less risk of injury than other forms of exercises.
Many people give up after seeing how much dedication is needed to stay fit. You can first start by light walking and then gradually increase the time, which will help improve muscle strength and prepare for more difficult, strenuous exercises.
As mentioned earlier, excessive exercise can increase burden on joints. This can aggravate pain or only discourage people from continuing to regiment. Therefore, it is important to adjust the time and amount of exercise.
Start by walking 10 to 20 minutes at first and then gradually increase the time and distance of exercise. Another important thing is proper posture. Walking with a bent back can cause joint strain and pain. When walking, look at 10 to 15m in the front, pull the chin back slightly, with a straight back, and swing the arms naturally to the back and forth.
It is better to walk on an even road than on a slope, and wear track shoes with some heel and cushion on the sole to absorb the shock.
Most of all, before and after exercise, you must stretch your body to prevent pain and joint damage. Also, if you feel any abnormality before and after exercise, see a doctor for professional diagnosis and treatment.
Today, you can find so many beautiful places in Seoul without having to go too far. How about finding some time rest and relaxation this weekend?